I recently started following a Low GL (glycemic load) eating plan. I’m calling it an eating plan rather than a diet because I am very loosely following the guidelines of 40 GL per day as described in Patrick Holford’s book The Feel Good Factor. I try to limit myself to 10 GL per meal plus two snacks of 5 GL each but I’m not being slavish about it.
If there’s a food I want to eat, I look up how many GL and portion size and then decide based on that, if it’s something I want to eat for that particular meal or snack. So for me, this eating plan is all about being able to make choices.
For instance, I love bananas. 1/3 of a medium banana is 5 GL. I also love apples and pears. One medium apple/pear is 5 GL. Most days I will choose the apple or pear because they make a more filling snack. However, if on a particular day, I decide that I would really prefer a banana, I have the banana.
Breakfast most mornings is poached eggs or a mushroom & onion omelet paired with a thin slice of the really good German rye or pumpernickel bread. But there are those morning when I want something a little different. Last week, I stumbled across a recipe for Cream Cheese Pancakes. They looked so yummy and the great thing about them… the pancakes themselves have practically zero GL.
I didn’t have any cream cheese in the fridge so I substituted Greek Yogurt. I also substituted the pumpkin pie spice for the cinnamon. I don’t normally use or keep sugar substitutes in the house (due to previous sensitivity.)
This rather long intro brings us to my version that I’m calling Greek Yogurt Crepes.
Ingredients for 3 to 4 crepes:
2 extra large or 3 large eggs
2 level tbsp of plain Greek Yogurt
1 packet of sugar substitute (optional)
A few dashes of pumpkin pie spice
Beat all ingredients together in a bowl until well combined. Allow mixture to sit for a few minutes to let the bubbles settle.
Heat a 10” non-stick fry pan on medium heat. Add ¼ c of the batter and quickly swirl around to cover the bottom. Cook for approximately 2 minutes.
Flip and then cook for an addition 30 to 60 seconds.
Remove to plate. Add another ¼ c of batter to the pan and while that is cooking, spread the finished crepe with a thin layer of your favourite flavour of Greek yogurt and roll up jelly roll style.
Continue to cook and fill crepes until all the batter is gone. Enjoy!
If you wanted to cut down on the GL further… replace the fruit on the bottom yogurt with more of the plain Greek Yogurt and add sliced fresh fruit before rolling.
To make a savory crepe: omit the sugar substitute and replace the pumpkin pie spice with salt, pepper and granulated garlic. Fill with sauteed mushrooms and onions. And top with your favourite grated cheese. So yummy!